Daily Workout

May 16, 2013

Friday May 17, 2013

Mauree’s back and still knows how to rock an Overhead Squat! __ It’s Benchmark Friday! __ Benchmark WOD “Lumberjack 20″ Compare to 12/5/09 20 Deadlifts (275/185lbs) Run 400 meters 20 Kettlebell Swings (2/1.5 pood) Run 400 meters 20 Overhead Squats (115/75 lbs) Run 400 meters 20 Burpees 🙂 Run 400 meters 20 Pull-Ups (Chest to Bar) Run 400 meters 20 […]
May 15, 2013

Thursday May 16, 2013

Diane is looking strong on her Shoulder to Overhead! __ WOD Deadlift 7.7.7 @ 75% of 1RM Then for time: 15, 12 and 9 rep rounds of: Shoulder to Overhead (Advanced: 135/95) (Intermediate: 95/65) (Beginner: 75/43) Box Jumps (Advanced: 30/24″) (Intermediate: 24/20″) (Beginner: 20/18″) __ “Teaching the Deadlift” with Erik Preston
May 14, 2013

Wednesday May 15, 2013

Triple T knocking out his Muscle-Ups! __ WOD Front Squat 4.4.4.4.4 Then as many reps as possible in 7 minutes: Burpee 🙂 Muscle-Up *Scale with either Burpee 🙂 Bar Muscle-Ups or Burpee 🙂 C2B Pull-Ups __ The Burpee: The One Exercise to Rule Them All by BRETT & KATE MCKAY “The Burpee is the ultimate full body exercise. There’s a […]
May 13, 2013

Tuesday May 14, 2013

Bob is coming in from a solid run! __ WOD Complete 5 sets for the heaviest set possible: This is a combination lift of four movements that make up one rep: 1. Deadlift from floor to knee height, return bar to floor. 2. Deadlift from floor to hip height, return bar to the knee height. 3. High Pull from knee […]